1. Walk and exercise regularly
Exercise is one of the best things you can do to lower high blood pressure.
Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.
2. Reduce your sodium intake
Salt intake is high around the world. In large part, this is due to processed and prepared foods.
3. Drink less alcohol
Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure cases around the world
4. Eat more potassium-rich foods
It helps your body get rid of sodium and ease pressure on your blood vessels.
Foods that are particularly high in potassium include:
- Vegetables, especially leafy greens, tomatoes, potatoes and sweet potatoes
- Fruit, including melons, bananas, avocados, oranges and apricots
- Dairy, such as milk and yogurt
- Tuna and salmon
- Nuts and seeds
5. Cut back on caffeine
If you've ever downed a cup of coffee before you've had your blood pressure taken, you'll know that caffeine causes an instant boost.
6. Learn to manage stress
Stress is a key driver of high blood pressure.
7. Eat dark chocolate or cocoa
Here's a piece of advice you can really get behind.While eating massive amounts of chocolate probably won't help your heart, small amounts may.
8. Lose weight
If you're overweight, losing weight can make a big difference for your heart health.
9. Quit smoking
Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease.
10. Cut added sugar and refined carbs
There's a growing body of research showing a link between added sugar and high blood pressure